Running

I started off with the Nike+ Walk-to-Run programme that starts you from running 30s at a time to running 3 miles in about 12 weeks. Once I got there I've never stopped. (Nike+ works with a little sensor in your shoe that transmits to a watch or iPod to tell you how far you've run. I think there is a version that works for free with iPhones if you have one). If not there are plenty of free programmes to help you get going.

The big trick is to run slowly. Everyone runs too fast to start with. It's about being able to run rather than breaking any speed records.

Once you get going a bit, then I recommend parkrun - which is a free weekly 5k walk/jog/run in a park near you. You register, print a barcode and turn up, limp around for 3 miles and they time you. Seeing yourself improve every week is a great motivation. I've done one for the last 20 weeks.

In Leicestershire there is Braunstone and Conkers parkruns
http://www.parkrun.org.uk/braunstone/home
http://www.parkrun.org.uk/conkers/home

You hear a lot about the importance of "buying the right shoes". Shoes are like the carbohydrates of the running world. There is lots of evidence that the more expensive your running shoes are (and hence the more engineered) the higher the chance of injury. Big cusioned heels are the invention of Nike. You evolved to run barefoot. I wear these, but then I'm very, very, brave:


In general, the simpler and less cusioned the better.

Running is the only thing that excites me more that low-carbing.

I'll shut up now.

Hey wiflib think its really quite interesting how quite a few of us go "when I was younger" etc. I measure my weight loss in years, currently I'm back in my early 40's but with a few more pounds will defo be in my 30's again. At my final target weight I'll be around 25.

I'd just go for it see how it goes. If you enjoy it great, nothing to lose really.

Borofergie posted:

. . . running 3 miles in about 12 weeks.

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:thumbup: That's about my speed - 3 miles in 12 weeks . . . :lol: :lol: :lol: :crazy:

Viv 8)

Have you got a n ipod, the NHS have a podcast called 'couch to 5k' which you can download.

Hi there, think you have made a great decison to start running again, running is not for the faint hearted thats for certain.I have been a runner for 22 years :crazy: used to compete at cross country and track etc. I can honestly say it just doesnt get any easier lol. The key is to start off with say half a mile at a slow pace, and gradually build up. The first few days back at it you will be very stiff and achy, usually kicks in the second day if you havent been for a long time,sometimes its best to rest your muscles the third day ( if you are like cant walk down the stairs stiff lol). If you have an MP3 Player or walkman that would be great and also a small walm up and stratching is important.I wll say with the shoes, I have never forund Nike any good for support, I used to suffer from terrible shin splints from running on hard surfaces, I always get either New Balance or Asics running shoes as they are very lightweight and well cushioned.At the moment I have Sketchers Tone Ups, got them to see if they actually do work (and they do)also they are so comfy (like running on 2 trampolines lol). Apart from that the most important things are determination and motivation, let us know how you are getting on and Good Luck xx

Yes, go for it! I took it up again a few years ago after not doing much since leaving school - MANY years ago! - and really enjoyed it. The sense of well-being you get is unbelievable. Build up gradually, the program I started on was a five minute warm up walk, jog for 30 seconds, walk for a minute, repeat and gradually increase the running and decrease the walking over a 3 week period - I think. The program is on the internet somewhere. I have done 2 Races for Life and other local charity runs in the last 3 years and my favourite running conditions are cold and sunny! Sorry if this is a bit rushed, I should be getting 2 kids ready for school and prepared for work! :shock:

I would only consider running now if I were being chased but anything you can do to increase your fitness is a great idea, go for it but take it slowly :thumbup:

This seems like a good website, includes a link to suitable trainers.

From Couch to 5k. Training.

http://www.fromcouchto5k.com/articles/t ... ning-plan/

Couch potato to 5 k seems to have worked for a lot of people. When I first started running, I'd run between 2 lamposts and walk the next.
Disagree about the trainers with Borofergie. Minimalist shoes are being promoted by the footwear manufacturers at the moment , there's a lot of hype about them and just like some other models of running shoes can cost well over £100. If you want to wear minimal shoes you could go for plimsolls that cost a few pounds ... that's what some of our best runners wore in the past.( really not advocating them they were the young skinny guys that didn't get injured).
If you are older you probably haven't run barefoot since you were a child. If you are a woman that wears high heels, the tendons at the back of your ankles will be shortened, trying to run in very flat shoes can lead very quickly to an injury. People who have been overweight can have flatter arches and may also have problems adapting to this type of shoe.
The best advice is to go to a good shop, and get good shoes fitted properly. Some shops offer an exchange policy* so you can exchange them within the first couple of weeks if you find they don't suit you. When you find shoes that you like you can often buy subsequent pairs online; last years models/colours are a lot cheaper.

* and they sell off the exchanged shoes at the London Marathon expo, I couldn't believe the state some shoes were in and people had got exchanges for them. :crazy:

phoenix said:

Disagree about the trainers with Borofergie. Minimalist shoes are being promoted by the footwear manufacturers at the moment , there's a lot of hype about them and just like some other models of running shoes can cost well over £100.

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Yes. I'm not really advocating them for a novice. They are pretty extreme even in the hardcore running community. Just wanted to make the point that super-engineered big thick soles aren't all they are cracked up to be.

But I do believe in them - I'm a 260lb runner with extremely high arches (and calves like tree trunks). I'm not very injury prone, but the only problem I've ever had is aching ankles (and a Type 2 sprain before Christmas). Since I've switched to minimalist shoes I can see (from filming myself on the treadmil) how dramatically my mechanics have improved. Instead of being locked by my "motion controlled" shoes, my ankles now roll naturally inwards with every step - turning my arches into the brilliantly engineered shock absorbers that they evolved to be. My ankles never hurt at all now.

But I agree, they aren't for everyone.

Well I measure my weight loss in years, currently I'm back in my early 40's but with a few more pounds will defo be in my 30's again. At my final target weight I'll be around 25.